Mediterranean Microwaved Fish For Two Recipes

MEDITERRANEAN MICROWAVE FISH WITH GREEN BEANS, TOMATOES, AND OLIVES

Mediterranean Microwave Fish With Green Beans, Tomatoes, and Olives image

An elegant Mediterranean-inspired fish dinner is just a push of the microwave button away.

Provided by Anna Stockwell

Categories Microwave Fish Tilapia Olive Tomato Green Bean Summer Spring Quick and Healthy Quick & Easy

Yield Serves 2

Number Of Ingredients 12

Ingredients

1/2 pound green beans, trimmed
1/2 pint cherry tomatoes
1 ounce pitted Kalamata olives, thinly sliced (about 3 tablespoons)
2 garlic cloves, very finely chopped
2 tablespoons dry white wine
1 tablespoon olive oil
3/4 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper, divided
2 (6-ounce) skinless flounder or tilapia fillets, 1/2 inch thick
2 sprigs thyme
Special Equipment
An 8x8-inch microwave-proof baking dish

Steps:

Toss green beans, tomatoes, olives, garlic, wine, oil, 1/4 tsp. salt, and 1/8 tsp. pepper in baking dish. Cover with plastic wrap, poke a small hole in the center, and microwave on high 3 minutes. Remove from microwave, uncover, and stir.
Season fish on both sides with remaining 1/2 tsp. salt and 1/8 tsp. pepper, then arrange over green bean mixture in baking dish. Top each fillet with 2 thyme sprigs. Cover with plastic wrap and microwave on high 2 1/2 minutes. Check if fish is opaque; if not, continue microwaving at 20-second intervals. Remove from microwave and let sit, covered, 2 minutes.

MEDITERRANEAN FISH GRATINS

Mediterranean fish gratins image

These individual portions of fish in tomato sauce, topped with herby breadcrumbs, freeze beautifully - perfect for no-fuss entertaining

Provided by Justine Pattison

Categories Dinner, Fish Course, Main course

Time 1h20m

Number Of Ingredients 17

Ingredients

3 tbsp olive oil
1 large onion , thinly sliced
1 fennel bulb (about 250g/9oz), trimmed and thinly sliced
3 large garlic cloves , finely sliced
1 heaped tsp coriander seeds , lightly crushed
150ml white wine
2 x 400g cans chopped tomatoes with herbs
2 tbsp tomato purée
good pinch of saffron
1 bay leaf
1 tbsp fresh lemon juice
1 small bunch flat-leaf parsley , leaves roughly chopped
900g mixed skinless fish fillets, (anything you like) cut into chunks
350g raw peeled king prawn
75g finely grated parmesan
50g panko or coarse dried breadcrumbs
green salad , to serve (optional)

Steps:

Heat the oil in a large, wide non-stick saucepan or sauté pan and gently fry the onion, fennel, garlic and coriander seeds for 15 mins, stirring regularly until the vegetables are softened and lightly coloured. Pour the wine into the pan and add the tomatoes, tomato purée, saffron and bay leaf. Season and bring to a gentle simmer. Cook for about 15 mins, stirring occasionally, until thick.
Heat oven to 220C/200C fan/gas 7. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns on top and stir well. Cover tightly with a lid and simmer gently over a medium heat for 4-5 mins or until the fish is almost cooked. Stir a couple of times as the fish cooks, taking care not to let it break up.
Ladle the hot tomato and fish mixture into 6 individual pie dishes - they will each need to hold around 350ml. Mix the cheese, breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top. Bake on a baking tray for 20 mins or until the pies are golden brown and bubbling. Serve with green salad, if you like.

Nutrition Facts : Calories 372 calories, Fat 11 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 8 grams sugar, Fiber 4 grams fiber, Protein 46 grams protein, Sodium 1.1 milligram of sodium

MEDITERRANEAN MICROWAVED FISH FOR TWO

Mediterranean Microwaved Fish for Two image

You'll have a Mediterranean-inspired dinner for two ready in a flash when you cook the fish in the microwave. How easy is that?

Provided by My Food and Family

Categories Home

Time 20m

Yield 2 servings

Number Of Ingredients 6

Ingredients

2 frozen cod fillets (1/2 lb.)
2 Tbsp. KRAFT Sun Dried Tomato Vinaigrette Dressing
1 zucchini, sliced
1 tomato, cut into 8 wedges
1/4 cup pitted Kalamata olives
2 Tbsp. ATHENOS Traditional Crumbled Feta Cheese

Steps:

Place fish in single layer in shallow microwaveable dish; drizzle with dressing. Top with vegetables and olives; cover with waxed paper.
Microwave on HIGH 8 to 10 min. or until fish flakes easily with fork. Let stand 2 min.
Top with cheese.

Nutrition Facts : Calories 210, Fat 8 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 55 mg, Sodium 530 mg, Carbohydrate 0 g, Fiber 3 g, Sugar 0 g, Protein 24 g

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